Workout of the Week: TRX Options #2 - Circuit Options


Sometimes you need a break from high repetition calisthenics and / or heavy weight training in your program. Here is a mix of warming up with calisthenics and dumbbell / TRX options for a workout program with a change of pace:

Warmup - Squat / Pushup Pyramid - run 25m in between 1-10:
1 squat/1pushups - run 25m,
2squat/2 pushups run 25m...
repeat and climb up to 10...Stop / stretch

Weight Machine / Barbells / Calisthenics

Repeat 3 times
Pullups max
Pulldowns 10
Rows 10/arm
Front Squat 10
Push press 10
Power Clean 5
Bench Press 5-10
Plank Pose 1 min


TRX / Dumbbell Options

Repeat 3 times
TRX Squat / Rows 10
TRX Squat / High Rows 10
TRX Squat / Wide Row 10
TRX Hand Stand Pushups 5-10
MJDB #2 -10
TRX Atomic Pushups max
TRX Rollouts 10

Followed by

Lightweight Shoulder

Run or Swim


Run 1.5 mile warmup

Repeat 5 times
¼ mile sprint
¼ mile easy jog


Swim – 500m warmup
Repeat 5 times
100m free at 6-8 strokes per breath
100m CSS at goal pace

Related Topics

Fitness Workouts

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Stew Smith works as a presenter and editorial board member with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist (CSCS). He has also written hundreds of articles on's Fitness Center that focus on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

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